Leg Press Wide High Stance Behind View
The Leg Press Wide High Stance is a powerful exercise that targets the lower body, with a special focus on the glutes, hamstrings, and quadriceps. This variation, performed with a wide and high foot stance, places extra emphasis on the inner thighs and upper glutes, making it a unique addition to your leg routine.
Execution
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1
Sit in the leg press machine and place your feet on the platform, wider than shoulder-width apart with your toes pointing slightly outward.
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2
Make sure your back is fully against the machine's backrest.
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3
Unlock the safety bars and bend your knees to slowly bring the weight toward you. Keep your feet high on the platform.
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4
Push the platform away from you by extending your legs, but make sure not to fully lock out your knees.
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5
Controlled, let the weight return to the starting position.
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6
Repeat for the desired number of repetitions.
Benefits
- Improves the strength and size of the lower-body muscles.
- Helps improve squat and deadlift performance by strengthening the glutes and hamstrings.
- The wide and high stance places more emphasis on the inner thighs and upper glutes, contributing to balanced muscle development.
Common Mistakes
- ! Fully locking out the knees at the end of the movement, which can lead to injuries.
- ! Lowering the weight too quickly, which reduces control and increases the risk of injuries.
- ! Not using the full range of motion, which reduces the effectiveness of the exercise.
Main Muscles
This exercise primarily trains the quadriceps, hamstrings, glutes, and adductors (inner thighs).
Possible Alternatives
- For lower intensity, bring your feet closer together.
- To shift the focus to the outer thighs and glutes, place your feet closer to the bottom of the platform.
- Single-leg leg press: an excellent variation for increasing the intensity and training each side separately.
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